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Swimming Through Jello

  1. 10/1-10/2-19 Workout

    by , October 2nd, 2019 at 10:02 AM (Swimming Through Jello)
    Tuesday, 10/1/2019 Garage CrossFit Workout

    Warmup - plyos, barbell warmup

    Strength - A) Shoulder Press - 45/5, 75/4, 100/4,4,4,4,6
    B) Front Squat - 135/6, 155/6, 175/6, 185/6

    Conditioning - AMRAP 13
    15 situps
    12 box jumps 26"
    9/arm 1-arm KB jerk 53#
    6 rounds + 31 reps


    Wednesday, 10/2/2019 CrossFit Workout

    Warmup - plyos, stretching, barbell warmup

    Strength - Deadlift - 135/5, 225/4, 275/4, 310/4,4,4,4,8

    Conditioning -
    10 -> 1 front rack lunge 75#
    200m run after even rep rounds
    10 burpees after odd rep rounds
    10:18
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  2. 9/30/19 Workout

    by , September 30th, 2019 at 09:35 AM (Swimming Through Jello)
    Monday, 9/30/2019 Pool Workout

    5x200 back -> free add on

    8x75 p 1:15
    o - fr/3rd 25 br7
    e - bk

    3x{4x50 k 1:05 25 cruise/25 fast
    3x100 1:40 50 dr/50 fast
    8x25 :30 long UDK}
    rd1+3 - fr, rd2 - 50s br, 100s IMO, 25s bk

    200 warmdown

    3900y
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  3. 9/28/19 Workout

    by , September 28th, 2019 at 01:07 PM (Swimming Through Jello)
    Saturday, 9/28/2019 Pool Workout

    200 fr/100 k/200 p/100 k/200 bk/100 k/100 IM dr

    4x{2x150 2:15 d1-2 to ~90%
    8x25 :30 d1-4 IMO
    2x50 k 1:00}
    150s - rd1-fr, rd2-p, rd3-sw/pads, rd4-sw/pads+fins

    4x{75 fl/bk/br 1:15
    75 free build to fast 1:10
    50 ez 1:05}

    200 warmdown

    4400y
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  4. 9/26/19 Workout

    by , September 26th, 2019 at 10:14 AM (Swimming Through Jello)
    Thursday, 9/26/2019 Pool Workout

    3x{100 fr/100 IM/100 p/100 k} :20 rest

    4x100 p/rev paddles 1:40
    4x75 fr/bk/fr 1:15
    4x50 IMO 1:00
    4x25 15m UDK :30

    6x{100 IM 1:40
    50 fr "fast" :50}

    8x{50 fr dr 1:00 o-1-arm, e-choice
    50 k IMO fast 1:00}

    200 warmdown

    4100y

    Didn't want to get up this morning, sluggish and slow most of practice... still glad I went.

    Updated September 26th, 2019 at 11:19 AM by JPEnge

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  5. 9/24-9/25/19 Workouts

    by , September 25th, 2019 at 09:49 AM (Swimming Through Jello)
    Tuesday, 9/24/2019 CrossFit Workout

    Warmup - running, plyos, jumprope, stretching

    Strength - Deadlift - 135/5, 185/5, 225/5, 275/5, 295/5,5,5,5,12

    Conditioning - AMRAP 15
    400m run
    50 double unders
    5 bar muscleups
    3 rounds + 3 muscleups


    Wednesday, 9/25/2019 CrossFit Workout

    Warmup - stretching, barbell warmup

    Strength - Clean + Front Squat + Jerk - 95/1+1+1, 115/1+1+1, 135/1+1+1, 155/1+1+1, 175/1+1+1, 185/1+1+1, 195/1+1+1, 205/1+1+1, 215/1+1+1, 225/1+1+1
    //These felt pretty good actually. Jerk was solid!

    Conditioning - AMRAP 15
    5 HSPU
    10 strict TTB
    20 walking lunge steps
    7 rounds + 1 HSPU
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  6. 9/23/19 Workout

    by , September 23rd, 2019 at 09:35 AM (Swimming Through Jello)
    Monday, 9/23/2019 Pool Workout

    600 sw/every 3rd 25 k
    4x100 pull 1:30

    8x50 k VS 1:05

    3x4x100 1:40
    1 - 75 drill/25 hard
    2 - 50 DPS/50 hard
    3 - 25 k SLOB/75 hard
    4 - all hard

    8x50 dr/sw 1:00

    4x{4x25 d1-4 :30
    50 fast 1:10}
    1-fl, 2-k/fins, 3-br, 4-k/fins

    200 warmdown

    some start drills

    3800y

    Was really slow today for some reason. Couldn't catch water, couldn't catch my breath. Weird.
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  7. 9/21/19 Workout

    by , September 21st, 2019 at 12:07 PM (Swimming Through Jello)
    Saturday, 9/21/2019 Pool Workout

    300 swim
    8x50 4 k/dr 1:00 4 dr/sw :55
    12x25 o/c/ez :30

    3x{300 pull 1st/last 12.5 fast/100 4:30/4:20/4:10
    4x50 5-7 UDK/wall rd1-fr :50, rd2-st :55, rd3-ch/fins :50}

    6x50 dr/sw ez 1:00

    :10 RI - 25k-25sc-50k-25sc-75k-25sc-100k-25sc-75k-25sc-50k-25sc-25k

    150 ez waiting for others to finish

    12x25 :35 o-:10 fast kick on wall to sprint e-ez

    2x25 starts + 25 ez

    200 warmdown

    (then the National group was getting ready to do some practice races so I jumped in)

    300 IM off blocks
    6x25 ez
    125 free off blocks
    175 ez

    4850y

    Updated September 23rd, 2019 at 12:08 PM by JPEnge

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  8. 9/19/19 Workout

    by , September 19th, 2019 at 12:38 PM (Swimming Through Jello)
    Thursday, 9/19/2019 CrossFit Workout

    Warmup - Tabata jump rope and squats, PVC/barbell warmup

    Strength - Back Squat - 45/5, 135/5, 185/5, 200/5,5,5,5,20
    //Not all the way back from my medical misadventures but starting to feel more comfortable again.

    Conditioning - AMRAP 10
    5 OHS 115#
    7 toes to bar
    9 box jump 24"
    8 rounds + 12 reps
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  9. 9/17+9/18/19 Workout

    by , September 18th, 2019 at 09:57 AM (Swimming Through Jello)
    Tuesday, 9/17/2019 CrossFit Workout

    Warmup - airbike, plyos, barbell warmup

    Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/2+2, 195/f, 1+f

    B) Pushups - :30 on/:30 off 5 rounds - 15 per round

    Conditioning - 5 rounds
    250m row
    15 push press 95#
    9:19
    //Well, my ability to keep my heart rate down is... questionable at best still.


    Wednesday, 9/18/2019 Pool Workout

    Planned on doing Masters practice but nobody showed up but me so jumped in with the National group late... hence the short warmup.

    4x50 fr :45
    3x50 br kpk :50
    2x50 bk :45
    1x50 fl

    Power Stations:
    1 - Afterburner drill kick w/fins 20x25 :30
    2 - UW br kick on wall 20 down to 1 @ :30
    3 - Buckets - easy resist 25, fast assist 25 IMO
    4 - Afterburner drill swim w/fins 20x25 :30
    5 - Vertical kick (:30 wrists/:20 elbows/:10 streamline) alt dolphin/br/flutter/eggbeater/choice x2
    6 - Buckets - fast resist 25, easy assist 25 IMO
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  10. 9/14+9/16/19 Workout

    by , September 16th, 2019 at 09:49 AM (Swimming Through Jello)
    Saturday, 9/14/2019 Garage Lifting

    Warmup - lawn mowing, plyos, barbell warmup

    Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM - 185/1x10

    Pause Front Squat - 135/2, 185/1, 205/1, EMOM - 215/1x10

    Power Jerk - 135/2, 165/1, EMOM 185/1x10


    Monday, 9/16/2019 Pool Workout

    100 k/200 dr/sw/300 p/400 sw

    2x(5x4x50)
    1 - kicking drill
    2 - 3 dr/1 DPS
    3 - 2 dr/2 build
    4 - 1 dr/3 500/400 IM pace
    5 - d1-4
    Rd1-Fr :50; Rd2-Bk :55

    6x50 dr/sw ez 1:00

    4x(4x25 :30 3,2,1,0 breaths)
    o-fr; e-fl

    200 warmdown

    3900y
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  11. 9/12/19 Workout

    by , September 12th, 2019 at 09:04 AM (Swimming Through Jello)
    Thursday, 9/12/2019 CrossFit Workout

    Warmup - med ball warmup, bike, stretch, gymnastic warmup

    Strength - A1) Good Morning - 95/10, 115/10, 135/10
    A2) Tempo pullups (pause at top, 5 sec descend) - 3x5

    Conditioning - Partner core workout
    3 rounds
    60m farmer's carry 100# per hand
    40 alternating med ball situps 20#
    30 toes to bar (shared reps)
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  12. 9/10-9/11/19 Workouts

    by , September 11th, 2019 at 09:54 AM (Swimming Through Jello)
    Tuesday, 9/10/2019 CrossFit Workout

    Warmup - tabata jump rope + stretching, PVC and band warmup

    Strength - A) Bench Press - 45/6, 115/4, 145/4, 165/4,4,8
    //My bench is icky right now... and left shoulder a little buggy.
    B) Barbell row - 135/10,10,10

    Conditioning - AMRAP 10
    12 DB lunge steps 50# per hand
    24 double unders
    12 1-arm DB snatch 50# alternating
    24 double under
    4 rounds + 8 lunges

    Not bad for still being really stuffy.


    Wednesday, 9/11/2019 Pool Workout

    300 (50 sw/25 k)/200 p br4/100 fr dr
    6x100 1:30 o-sw, e-k
    6x75 1:20 25 pull/50 shark fin

    3x{50 sw 1:00
    100 k 2:10
    100 sw 1:30
    2x50 k 1:00}
    1,3 - k fast; 2 - sw fast

    6x50 dr/sw ez 1:00

    5x100 1:40
    1-3 - VSx25
    4 - p build by 25
    5 - IM

    200 warmdown

    3700y

    Stuffiness was not working for me today, hard to breathe! Also had to get out quickly because I'm on dog duty this morning.
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  13. 9/7-9/9/19 Workouts

    by , September 10th, 2019 at 10:02 AM (Swimming Through Jello)
    Saturday, 9/7/2019 Pool Workout

    5x200 free-back add-on

    3x{100 fr 1:20
    50 k :55
    100 IM dr 1:40
    50 k :55
    100 fr 5 UDK 1:30}

    6x50 dr/sw ez 1:00
    200 IM "fast"

    4x100 1:30 fr
    4x100 1:20 k/fins
    4x100 1:15 p/pads

    100 ez

    16x25 VS :30 IMOx4

    200 warmdown

    4600y


    Monday, 9/9/2019 Garage Workout

    Came down with a lame-o cold Saturday night and woke up Sunday feeling like poop... was going to take a long bike ride but that didn't happen. Still felt stinky Monday but got some work done.

    Warmup - lawnmowing, plyos, barbell warmup

    Strength - Back Squat - 45/5, 135/3, 185/3, 205/3, 225/3,3,3,3,11

    Conditioning - 4x(10 KBSn 53#, 10 box jump 26", 10 med ball cleans 20#) 1:1 rest:work

    Updated September 10th, 2019 at 12:55 PM by JPEnge

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  14. 9/5/19

    by , September 5th, 2019 at 08:59 AM (Swimming Through Jello)
    Thursday, 9/5/2019 CrossFit Workout

    Warmup - yoga stuff, PVC warmup

    Strength - A) Shoulder Press - 45/5, 75/5, 95/5,5,13
    B) Reverse Lunges - 95/10,10,10 ea leg

    Conditioning -
    2x{20 cal row
    15 OHS 95#}
    2x{20 cal assault bike
    7 hang PSn 95#}
    7:45

    GPP phase of the year is progressing nicely - I'm very sore from the past couple weeks but feel like I'm getting some of my athleticism back!
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  15. 9/3-4/19 Workouts

    by , September 4th, 2019 at 09:24 AM (Swimming Through Jello)
    Tuesday, 9/3/2019 CrossFit Workout

    Warmup - jogging, plyos, shoulders/hips warmup

    Strength - Back Squat - 45/4, 135/4, 185/4, 205/4,4,4,4,13

    Conditioning - AMRAP 8
    5 C2B pullups
    7 r-arm hang squat snatch 50# DB
    5 C2B pullups
    7 l-arm hang squat snatch 50# DB
    4 rounds + 1 r-arm snatch


    Wednesday, 9/4/2019 Pool Workout

    5x200 free - back add on 3:00

    8x75 1:15 25 overkick/25 long UDK/25 fast

    100 p br4 1:40
    2x50 k VSx25 1:05
    200 p br5 3:00
    4x50 br k VS 1:05
    300 p br4 4:20
    6x50 fast k/fins :50

    6x50 dr/sw ez 1:00

    5x100 1:30
    1-DPS; 2-build; 3-hold; 4-ez; 5-fast

    3x(5x25 build-up UDK w/fins :30)

    175 ez

    4150y
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  16. Weekend Workouts

    by , September 3rd, 2019 at 09:26 AM (Swimming Through Jello)
    Saturday , 8/31/2019 Pool Workout

    300 fr/200 IM dr/100 k

    25 :10 rest
    25+50+25 :10 rest
    25+50+75+50+25 :10 rest
    25+50+75+100+75+... :20 rest
    25+50+75+100+150+100+... :30 rest
    25+50+75+100+150+200+150+...

    25-fr; 50-k; 75-IM kdr; 100-fr build; 150-IM mix; 200 p br 3/4/5/4

    100 ez

    5x100 k/fins 1:30 d1-5

    8x50 VS 1:00

    200 warmdown

    4200


    Sunday, 9/1/2019 Bike

    16mi bike up and back Grant's Trail
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  17. 8/30/19 Workout

    by , August 30th, 2019 at 09:14 AM (Swimming Through Jello)
    Friday, 8/30/2019 CrossFit Workout

    Warmup - stretching, plyos, PVC warmup

    Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/1+f
    //Grrr, forgot how to snatch! Actually didn't feel too heavy off the floor though.

    B) Pike box pushups - 3x8

    Conditioning - 2 rounds
    400m run
    30 wall ball 20#
    20 DB snatch 50#
    10 burpees
    9:20
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  18. 8/27-8/28/19 Workouts

    by , August 28th, 2019 at 09:54 AM (Swimming Through Jello)
    Tuesday, 8/27/2019 CrossFit Workout

    ​Warmup - airbike, band warmup, shoulder warmup

    Strength - A1) Good Morning - 95/12, 115/12, 135/12
    A2) Pullups - 3x12

    Conditioning - EMOM 12
    1-wall walk + 10 shoulder taps
    2-12 cal assault bike
    3-40 sec ring plank
    4-20 Russian KBS 53#


    Wednesday, 8/28/2019 Pool Workout

    200 fr/200 k/200 IM dr/sw/200 p/200 bk

    3x{100 1:30 aerobic
    4x50 k l-side/r-side 1:05
    4x50 6-3-6 1:00
    4x50 threshold :45}
    Rd 1/3 - fr, Rd 2 - bk

    4x{75 1:15 25 long UDK/50 DPS
    50 1:00 sprint IMO}

    200 warmdown

    3800y
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  19. Weekend Workouts

    by , August 26th, 2019 at 09:25 AM (Swimming Through Jello)
    Saturday, 8/24/2019 Triathlon loosen up

    8mi bike
    1.25mi run


    Sunday, 8/25/2019 Sunset Hills Triathlon

    300y swim (3:35 to transition)
    11.8mi bike (48:14 to transtition)
    3mi run (22:00)

    1:16:37 total
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  20. 8/22/19 Workout

    by , August 22nd, 2019 at 09:27 AM (Swimming Through Jello)
    Thursday, 8/22/2019 Pool Workout

    3x{100 fr/100 IM/100 st/100 k} :10 rest

    4x100 25 fl/75 fr 1:30
    1x100 br KPK 2:00
    3x100 25 fl/75 fr 1:30
    1x100 br w/flutter k 2:00
    2x100 25 fl/75 fr 1:30
    1x100 br w/dolphin k 2:00
    1x100 fl 2:00
    1x100 br 2:00

    6x50 fr/ch 1:00 ez

    4x25 k SLOB :30
    2x25 k r side :30
    2x25 k l side :30
    2x50 catchup 1:00
    4x25 br k board :30
    2x25 UDK board :30
    2x50 build fr 1:00

    100 ez
    3x25 dive + 25 ez
    200 warmdown

    3800
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